February 10, 2020

Monday 

A)warm up

B)thrusters. (Must be unbroken for RX)

E3MOM 

-20 @95/65

-16 @115/70

-12 @135/85

-8 @155/100

-4 @175/115

C)Tabata push ups 8x

:20sec on, :10 recovery

Tuesday 

A)warm up

B)wod prep/instruction

C)7x for reps

-:30 sec max dB jumping lunges 30s/15s

-:30 rest

-:30 burpees

-...

February 3, 2020


Monday
A)warm up

B)wod prep instruction

C)”Mamba & The Diesel”
team of 2 (3 for noobies or as advised by coach) 34min cap
800m row
then 2x
24 hang power Snatches 75/55
34 burpees

then -34/24 cal ski or bike
then 2x of
24 thrusters 95/65
34 burpees

then -300m run
then 2x of
24 H...

January 28, 2020

Monday 

A)warm up

B)wod prep/instruction. 

C)5x E4MOM

Min 1 7 deadlifts 

Min 2 rest

Min 3 max double unders 

Min 4 rest 

D)cash out 1 min. Max burpees. 

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up 

B)wod prep/instruction

C)5x for reps E4MOM

Min 1 max wal balls 20/14

Min 2 -recover 

...

January 18, 2020

Monday/Martin Luther King Jr’s Bday

4am-7am strength first/open gym 

830am Crossfit/Bootcamp

A)warm up

B)”Martin Luther King Jr”

2x

800m March/Run

19 wall balls 20/14

29 pull ups

39/29 cal row, ski or bike

39 hops over DBs

19 man makers 35s/20s

68 toes to rings (1st come first ser...

January 13, 2020

Monday 

A)warm up

B)back squats 

For load

10-9-8-7-6-5-4-3-2-1

C)3x

300m run

20 pull ups

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)EMOM 30

Min 1 -5backsquats 

Min 2 -:30sec of double unders

Min 3 -5 negative pull ups

Etc.... for 30 min. 

Tuesday 

A)warm up

B)wod prep/instructi...

January 4, 2020

Monday 

A)warm up 

B)EMOM 21

Min 1 -5 bench press (climbing)

        2&3 150m run then 16 total windshield wipers with locked out KBs or DBs from the floor 35s/18s (35s/20s if DBs)

(Score is bench press weight)

C)accessory work/not for time with remaining class time or after...

December 29, 2019

Monday 

A)warm up

B)deadlifts 

E4MOM

6-6-6

C)100 kB swings for time 

70/53

Bootcamp/Monday

Same as CrossFit. 

Tuesday 

5am bootcamp/strength first 

830am bootcamp/CrossFit 

5x

400m run

15 shoulder to OH 135/95

10am CrossFit 

Same as 830am

1130am open gym 

Wednesday/New Years day 

10am cl...

December 22, 2019

Monday 

A)warm up

B)KB front racked

split squats/Each leg 

E3MOM

5-5-5-5-5

C)for time /15 Min cap

100 alt dB snatches 50/35

100 sit ups

(7 wall balls 20/14 E2MOM)

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)2x for time (dress warm and with reflective clothing)

400m farmer ca...

December 17, 2019

Monday 

A)warm up

B)deadlift 

E4MOM 

6-6-6

C)4x for reps 

Tabata :30, :30

-burpees

-box jumps 24/20

-cal row

Bootcamp/Monday 

A)warm up

B)for time 

10-1 

Deadlifts 185/135

20-2 (by 2’s)

Box jumps 24/20

C)continuation of part B. Rest til 15 minute mark then for reps.....

4x Tabata :30, :...

December 7, 2019

Monday

A)warm up

B)E2MOM 5

Complex from the rack

1 push press

2 push jerks

C)21-5-9-6-3

Push jerks 135/95

Burpees over bar 

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)amrap 20

50 wall balls

40/30 cal row

30 toes to bar

20 (alt) DB snatches 50/35

Tuesday 

A)warm up

B)wod prep/ins...

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